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On the Ball!Created by helenabaert
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Workout Programs → On the Ball!
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Summary
1 Workout / 12 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Stability ball workout! Working out the core!
Workouts
On the Ball!
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Ball Circles 2 sets: 10 reps, 10 reps Sit on the ball and place the hands on the ball for balance or place them behind your head (more difficult). Slowly begin to roll the hips in a circle towards the right, making small circles and then... |
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Ball Floor Bridge 1 set: 10 reps Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p... |
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Exercise Ball Pull-In 1 set: 10 reps Works more of the lower abs. Start in a push-up position and place your lower shins on top of the exercise ball. While keeping your back completely straight, pull your knees in towards your chest, all... |
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Side Crunch - Ball Place your feet against a wall with your top foot in front of your other foot. Place a stability ball on your hip. Place your hands behind your head and slowly lower your torso towards the ground. ... |
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Push-Ups - Feet on Exercise Ball 1 set: 10 reps This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript... |
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Weighted Ball Hyperextension 1 set: 10 reps Preparation: Lie prone on an exercise ball. Position your toes on the floor for balance. Hold a weight under your chin or behind your neck. Execution: Raise your torso off of the ball by hyperextendin... |
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Adobe Flash player is required.
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Squats - Ball 3 sets: 10 reps, 10 reps, 10 reps The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ... |
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Ball walks 1 set: 10 reps Sit on the ball and place the hands on either side for balance. Contract the abs and slowly walk the feet forward as you slide the back down onto the ball. Continue walking the feet forward until yo... |
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pelvic Tilt Lie at an incline position on the ball with the hips down, head supported by the hands and feeling a stretch in the abs. Without rolling on the ball, squeeze the hips up then lower and repeat for 15 ... |
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Hip Extension 1 set: 10 reps Lie on floor with heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until body is in a straight line. Hold for a few seconds and lower, repeating... |
| There are other exercises for this workout, view them in the workout detail | |
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